AO: ISLANDS
QiC: Miss Bliss
Date: 02/01/2024
Title: Dance Party Beatdown!
Number of HIMs: 12
Captain Cheese, Cardone, Jinxsy, Joanna, Lady Chablis, No Fault Found, Puff, Rapinoe, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
In Cadence 4 Count:
20x SSH
10x Arm Circles Forward
10x Arm Circles Backwards
15x TTT
10x Imperial Walkers
High Plank Stretch
10x Mountain Climbers (2 Count)
400 Meter Mosey to Cindys
5 & Dime Passing Pull-Up Station
Tha Thang:
Part 1 – Cindy Work (AMRAP – 15 Min.)
20x Cindy Squats
20x Overhead Press
20x Cindy Flutters
20x Chest Press
20x Cindy Swings
20x Curls
20x WWIII
Pax completed 2 rounds
Part 2 – 7 Stop Hustle
3 Cones were spread in a line across the parking lot at 30 ft. intervals, Pax performed a series of couplets with a movement and an exercise (movement to cone, stop at each cone and perform 7 sets of the exercise to the end of line and back – 5 total stops):
Round 1: Bear Crawl/Merkins
Round 2: Sprint/Burpee (modified to 5 reps)
Round 3: Lunge Walk/Monkey Humper
Round 4: Side Shuffle/Squats
Round 5: Mosey/Big Boys
Returned Cindys and stopped at Pull-Up Station for a 5 & Dime.
COT:
Count-o-Rama & Name-o-Rama
Announcements – GoRuck Savannah Events Feb. 3-5
Pledge
Prayers: Continued prayers for Puff's neice undergoing a medical procedure, prayer for Sparky's wife Heather and their family for fast recovery and good news from test results, prayer for Bliss' mom recovering from a fall and broken arm, and a prayer for our F3 brothers who are injured, infirmed, or growing soft in the fartsack.